As the body ages, gravity acts to compress the spine. Since the bones don’t shrink, they must shift out of alignment, bringing a host of problems, pains and limitations into the body, including slipped, bulging and herniated discs, cartilage damage, reduced joint mobility, nerve interruption and even nerve damage. Spinal/joint misalignment can manifest as severe pain, muscle spasms/injuries, nerve pain, headaches/migraines, and joint pain/damage. If nothing is done to counteract gravitational forces, the spine continues to compress, the joints’ misalignments get worse and the central nervous system develops a web of blockages which prevents neurons sent from the brain to control the body’s tissues from reaching their intended destination. This can bring forth secondary negative effects including slowed motility, digestive disorders, fatigue, brain fog, chronic respiratory and sinus infections, and sleep disturbances to name a few. More often than not, individuals will suffer from several symptoms simultaneously, rendering the task of being an effective, productive and efficient worker very challenging. Moreover, quality of life is greatly reduced when pain prevents one from participating in recreational activities once enjoyed (i.e golfing, boating, gardening…).
Pilates is a mind-body workout that helps participants learn about body mechanics as they perform exercises striving for ideal muscular recruitment patterns. It is a core strength training program that wakes up the deep skeletal muscles which usually become completely flaccid when we lose joint mobility. The Pilates exercise program brings about complete muscular balance in both strength and flexibility, ideal joint alignment and mobility, as well as restores the spine’s natural length, curves and overall mobility. It is a versatile method comprising in excess of 500 exercises that challenge participants in every way. Furthermore this exercise method can be used in post-rehabilitation as well as athletic training.
The practice involves only the cost of the lesson but the primary and secondary benefits are tremendous. During the first 10 hours, chronic aches and pains begin to fade as the process of complete neuromuscular re-integration takes off. Those who live with painful conditions of the spine and joints know how uplifting it can be to be pain-free while they learn how to manage and strengthen their bodies. As the spine continues to lengthen and restore, the GI tract functions more efficiently and as motility rises, it results in increased stamina, mental acuity, focus and concentration. Within the first 3-6 months, many Pilates enthusiasts are surprised to find they can return to those recreational activities they once believed were lost to them forever.
The multitude of primary and secondary benefits enjoyed as the Pilates practice restores the body, erasing years of use (and sometimes abuse), are truly astounding considering they can be achieved in as little as 1 hour per week. Fewer sick days, less visits to the doctor, more time spent in enjoyable recreational activities and a reduction in medication intake are but a few of the tangible benefits enjoyed by those who practice Pilates consistently. The intangible benefits however, contribute to overall wellness and a joie de vivre as strength, freedom and agility return to the physical body. We all know this is priceless!
Thursday, November 22, 2007
Wednesday, July 18, 2007
The JPD Method of Bodyworks
The following Preface and Table of Contents are excerpts from The JPD Method of Bodyworks: Practitioner's Primer
© 2003 Sarah Gagnon
Preface
Many years ago, I began teaching dance and eventually became a full-time, professional dancer. Over the years, I became aware of the deep movement restrictions that had evolved in my body and began noticing that my dance students all had their own patterns of restriction that sometimes even produced pain. I began seeking ways to help us all release these restrictions and restore fluidity and freedom to the body’s movement patterns. It was this seeking that led me to read the writings of Rudolph Laban and Irmgard Bartenieff; the concepts they introduced in their works changed my perspective on movement forever.
Though I was afflicted with a condition now known as Fibromyalgia Syndrome (FMS), I did not became aware of this fact until after my dance career ended. Actually, in hindsight, I now realize that it was the FMS that ended my career. This syndrome involves considerable pain and soft tissue injury thus presenting a constant challenge as I tried to live and work as a dancer. Both Laban and Bartenieff introduced the notion that the mind’s influence over the body is all-encompassing and their works gave me tools in the form of exercise to help me restore a healthy relationship between my mind and body. I spent the next ten years researching this mind-body connection in the forum of my dance choreographies. As I applied the exercises I learned from books as well as from Certified Movement Analysts, I noticed deep, wonderful releases in muscle tension that left me capable of expressing much freer and more comfortable movement. Since I found so much relief, I began introducing the notion that the mind can release excess tension to my dance students via these exercises. To my surprise, this work was effective, helping all those who experienced severe pain and movement restriction to alleviate their symptoms. I noted that, regardless of the individual’s background and attitude towards their bodies and/or its abilities to move, every single person was capable of making the mind-body connection and consequently release excess muscular tension.
When I concluded that my body was too unwell to continue in my dance career, I took the Pilates certification course with Moira Stott in Toronto. After nine months of study, many hours of apprenticeship teaching and nearly five hours of practical and written exams, I achieved my Certification as a Pilates Instructor. After only a few weeks into the Stott certification program, I realized that the release work I had been practicing was highly compatible with the alignment work of the Pilates method. I was able to fully eliminate pain and restore range of motion to joints that had been severely injured during my dance career and had been diagnosed as ‘chronic’. Furthermore, the FMS had caused my spine to become extremely rigid, which led to severe losses in flexibility, daily migraines, chronic digestive problems and a deep fatigue that could not be overcome. I explored various forms of alternative health therapies to heal my body, changing my diet considerably taking supplements and receiving a variety of treatment modalities including massage, shiatsu, Feldenkrais, acupuncture, Alexander Technique, reflexology and so on. Intuitively, I understood that I needed to exercise in order to restore grace and ease to my body, and my search led me to the study of yoga and Pilates; I was on the road to wellness. Within a few months of practicing Pilates in combination with the Bartenieff-based release work, all these symptoms disappeared. Moreover, my dance students had allowed me to transform their class so that I could research this Pilates and release work combination during our sessions together. I was astounded by the ease with which people were able to release long-term pain and restore movement simply through intention and visualization combined with gentle movement. I continued to work with this approach to exercise, researching and developing new exercises and variations to meet the needs of participants, and now, I am firmly rooted in the belief that all exercise must incorporate mind-body connections to facilitate the release of hypertonic muscle fibers and the recruitment of long-time inactive muscles. Furthermore, it is my belief that this is a necessary precursor to restoring complete neuromuscular balance and joint/spinal alignment. My years of movement research during my time as a professional dancer and the years of teaching exercise to all types of people has led me to develop the JPD Method of Bodyworks.
Table of Contents
Introduction.....................................................................1
JPD Method of Bodyworks: the Background........................................4
The Pilates Method.............................................................5
Rudolph Laban..................................................................7
Irmgard Bartenieff............................................................10
JPD Method of Bodyworks: the Synthesis..........................................15
The Philosophy................................................................16
A Priori Assumptions..........................................................18
Description...................................................................20
The Mind-Body Connection......................................................24
The Training Session..........................................................27
The JPD Assessment..............................................................30
Joint Alignment Chart.........................................................30
Pain Assessment Chart.........................................................31
Spinal Range of Motion........................................................31
The JPD Method Program........................................................32
Special Populations.............................................................33
Back Pain.....................................................................34
Post-Rehabilitation Training..................................................36
Scoliosis.....................................................................37
Pregnancy.....................................................................38
Diabetes......................................................................39
Osteoporosis..................................................................39
Arthritis.....................................................................40
Fibromyalgia..................................................................40
Hip Replacement...............................................................43
Cardiac Conditions............................................................43
Conclusion......................................................................45
Appendix A: The JPD Method of Bodyworks Instructor
Training Course.....................................................48
Appendix B: JPD Exercise Syllabus...............................................49
ATM Matwork...................................................................49
Essential Mat.................................................................51
Complete Mat..................................................................53
The Ball......................................................................54
Essential Reformer............................................................56
Intermediate Reformer.........................................................59
Advanced Reformer.............................................................61
The Rack......................................................................63
The Barrels...................................................................66
The Chair.....................................................................67
Appendix C: JPD Assessment Charts...............................................69
Appendix D: JPD Fundamentals 1 Course Scripts...................................72
Appendix E: JPD Fundamentals 2 Course Scripts...................................87
Bibliography...................................................................103
© 2003 Sarah Gagnon
Preface
Many years ago, I began teaching dance and eventually became a full-time, professional dancer. Over the years, I became aware of the deep movement restrictions that had evolved in my body and began noticing that my dance students all had their own patterns of restriction that sometimes even produced pain. I began seeking ways to help us all release these restrictions and restore fluidity and freedom to the body’s movement patterns. It was this seeking that led me to read the writings of Rudolph Laban and Irmgard Bartenieff; the concepts they introduced in their works changed my perspective on movement forever.
Though I was afflicted with a condition now known as Fibromyalgia Syndrome (FMS), I did not became aware of this fact until after my dance career ended. Actually, in hindsight, I now realize that it was the FMS that ended my career. This syndrome involves considerable pain and soft tissue injury thus presenting a constant challenge as I tried to live and work as a dancer. Both Laban and Bartenieff introduced the notion that the mind’s influence over the body is all-encompassing and their works gave me tools in the form of exercise to help me restore a healthy relationship between my mind and body. I spent the next ten years researching this mind-body connection in the forum of my dance choreographies. As I applied the exercises I learned from books as well as from Certified Movement Analysts, I noticed deep, wonderful releases in muscle tension that left me capable of expressing much freer and more comfortable movement. Since I found so much relief, I began introducing the notion that the mind can release excess tension to my dance students via these exercises. To my surprise, this work was effective, helping all those who experienced severe pain and movement restriction to alleviate their symptoms. I noted that, regardless of the individual’s background and attitude towards their bodies and/or its abilities to move, every single person was capable of making the mind-body connection and consequently release excess muscular tension.
When I concluded that my body was too unwell to continue in my dance career, I took the Pilates certification course with Moira Stott in Toronto. After nine months of study, many hours of apprenticeship teaching and nearly five hours of practical and written exams, I achieved my Certification as a Pilates Instructor. After only a few weeks into the Stott certification program, I realized that the release work I had been practicing was highly compatible with the alignment work of the Pilates method. I was able to fully eliminate pain and restore range of motion to joints that had been severely injured during my dance career and had been diagnosed as ‘chronic’. Furthermore, the FMS had caused my spine to become extremely rigid, which led to severe losses in flexibility, daily migraines, chronic digestive problems and a deep fatigue that could not be overcome. I explored various forms of alternative health therapies to heal my body, changing my diet considerably taking supplements and receiving a variety of treatment modalities including massage, shiatsu, Feldenkrais, acupuncture, Alexander Technique, reflexology and so on. Intuitively, I understood that I needed to exercise in order to restore grace and ease to my body, and my search led me to the study of yoga and Pilates; I was on the road to wellness. Within a few months of practicing Pilates in combination with the Bartenieff-based release work, all these symptoms disappeared. Moreover, my dance students had allowed me to transform their class so that I could research this Pilates and release work combination during our sessions together. I was astounded by the ease with which people were able to release long-term pain and restore movement simply through intention and visualization combined with gentle movement. I continued to work with this approach to exercise, researching and developing new exercises and variations to meet the needs of participants, and now, I am firmly rooted in the belief that all exercise must incorporate mind-body connections to facilitate the release of hypertonic muscle fibers and the recruitment of long-time inactive muscles. Furthermore, it is my belief that this is a necessary precursor to restoring complete neuromuscular balance and joint/spinal alignment. My years of movement research during my time as a professional dancer and the years of teaching exercise to all types of people has led me to develop the JPD Method of Bodyworks.
Table of Contents
Introduction.....................................................................1
JPD Method of Bodyworks: the Background........................................4
The Pilates Method.............................................................5
Rudolph Laban..................................................................7
Irmgard Bartenieff............................................................10
JPD Method of Bodyworks: the Synthesis..........................................15
The Philosophy................................................................16
A Priori Assumptions..........................................................18
Description...................................................................20
The Mind-Body Connection......................................................24
The Training Session..........................................................27
The JPD Assessment..............................................................30
Joint Alignment Chart.........................................................30
Pain Assessment Chart.........................................................31
Spinal Range of Motion........................................................31
The JPD Method Program........................................................32
Special Populations.............................................................33
Back Pain.....................................................................34
Post-Rehabilitation Training..................................................36
Scoliosis.....................................................................37
Pregnancy.....................................................................38
Diabetes......................................................................39
Osteoporosis..................................................................39
Arthritis.....................................................................40
Fibromyalgia..................................................................40
Hip Replacement...............................................................43
Cardiac Conditions............................................................43
Conclusion......................................................................45
Appendix A: The JPD Method of Bodyworks Instructor
Training Course.....................................................48
Appendix B: JPD Exercise Syllabus...............................................49
ATM Matwork...................................................................49
Essential Mat.................................................................51
Complete Mat..................................................................53
The Ball......................................................................54
Essential Reformer............................................................56
Intermediate Reformer.........................................................59
Advanced Reformer.............................................................61
The Rack......................................................................63
The Barrels...................................................................66
The Chair.....................................................................67
Appendix C: JPD Assessment Charts...............................................69
Appendix D: JPD Fundamentals 1 Course Scripts...................................72
Appendix E: JPD Fundamentals 2 Course Scripts...................................87
Bibliography...................................................................103
Friday, July 06, 2007
Pilates on the Ball: The March
Pilates on the ball is an effective method to restore balance around the three planes of movement. As the muscles that surround the core recruit in the correct coordination patterns required to remain centred on the ball, they not only gain strength but also become more balanced in form and function.
The March is excellent for developing a balanced and well-coordinated gait.
The March is excellent for developing a balanced and well-coordinated gait.
Sunday, April 01, 2007
The Clarity of Vision
When one first begins to learn Pilates, to coordinate breath with movement, it seems very complex. Furthermore, if you are my client, you will also learn all the correct neuro-muscular patterns required for ideal efficiency and economy of motion. Though daunting at first, muscle memory soon awakens and the workout begins to flow smoothly as one is less concerned with what comes next. At this point, the mind should then turn to monitoring hypertonic muscles that tend to overwork; relaxing these tissues is quite challenging!
Here is where thoughts can have a great impact. If the inner dialogue states, 'I can't do that!', 'That's too hard for me!', 'My body doesn't do that!' or any other statement which effectively negates that which you are trying to achieve, then progress will be slow indeed! On the other hand, if the inner dialogue is more favorable to allowing the body to change its present state of being, progress will be considerably quicker. Why? It's because the body is a machine that responds to the literal meaning of a thought; what you say, will be! As such, it is important to monitor your thoughts during a workout.
In the case of hypertonic muscle tissue, thoughts can also effect considerable change. Five minutes daily is all it takes to establish a connection between the thought or command, 'Release' and the muscle which needs to relax. Bartenieff Fundamentals are a fantastic set of gentle movements which set the stage for establishing this connection. Slow, relaxed execution of these movements while focusing the mind on one word will eventually result in the release of excess tension from the hypertonic areas. To start, the hands could be placed on the area that is hypertonic; in my work experience, I have found this almost always produces an immediate release in the hypertonic muscle tissue. In that case, the instructor's hands rest lightly on the client's body and both individuals continuously send the thought, 'Release'. However, if you are working alone, this may not always be feasible. In such a case, use mental imagery and simple words; visualize the area of the body that is tight, quiet the mind, then continually send one word, 'Release'. The first time I did this mental exercise, I had no palpable results. I persisted however, devoting five minutes daily to my practice; on the 21st day, my upper trapezius completely released and the perpetual headaches and shoulder pain immediately disappeared. Persistence and consistence always pays! Once the first experience of muscular release takes place, it is easier for the mind to reproduce this effect with other areas of the body.
Of course, it may be far easier to accomplish if one is working with a Certified Movement Analyst trained at the Laban Institute for Movement Studies and in fact, if one is injured, such a therapist will be very instrumental in the recovery process. For those who are not dealing with injury, simply following exercises found in books combined with a strong, clear vision can still provide great results with far-reaching implications in daily activities and overall stamina.
Here is where thoughts can have a great impact. If the inner dialogue states, 'I can't do that!', 'That's too hard for me!', 'My body doesn't do that!' or any other statement which effectively negates that which you are trying to achieve, then progress will be slow indeed! On the other hand, if the inner dialogue is more favorable to allowing the body to change its present state of being, progress will be considerably quicker. Why? It's because the body is a machine that responds to the literal meaning of a thought; what you say, will be! As such, it is important to monitor your thoughts during a workout.
In the case of hypertonic muscle tissue, thoughts can also effect considerable change. Five minutes daily is all it takes to establish a connection between the thought or command, 'Release' and the muscle which needs to relax. Bartenieff Fundamentals are a fantastic set of gentle movements which set the stage for establishing this connection. Slow, relaxed execution of these movements while focusing the mind on one word will eventually result in the release of excess tension from the hypertonic areas. To start, the hands could be placed on the area that is hypertonic; in my work experience, I have found this almost always produces an immediate release in the hypertonic muscle tissue. In that case, the instructor's hands rest lightly on the client's body and both individuals continuously send the thought, 'Release'. However, if you are working alone, this may not always be feasible. In such a case, use mental imagery and simple words; visualize the area of the body that is tight, quiet the mind, then continually send one word, 'Release'. The first time I did this mental exercise, I had no palpable results. I persisted however, devoting five minutes daily to my practice; on the 21st day, my upper trapezius completely released and the perpetual headaches and shoulder pain immediately disappeared. Persistence and consistence always pays! Once the first experience of muscular release takes place, it is easier for the mind to reproduce this effect with other areas of the body.
Of course, it may be far easier to accomplish if one is working with a Certified Movement Analyst trained at the Laban Institute for Movement Studies and in fact, if one is injured, such a therapist will be very instrumental in the recovery process. For those who are not dealing with injury, simply following exercises found in books combined with a strong, clear vision can still provide great results with far-reaching implications in daily activities and overall stamina.
Saturday, March 24, 2007
Sarah's Approach to Pilates: Part 3
JPD Method of Bodyworks: the Synthesis
excerpt from JPD Method of Bodyworks: Practitioner's Primer
© 2003 Sarah Gagnon
The following post is a continuation from the first 2 articles by this same title. This is the 3rd part of the article effectively completing the chapter of the book.
The Mind-Body Connection
The brain is connected to the body via a complex web of neurological pathways in the nervous system. All movement begins with a thought in the mind, leading to the creation of a set of neurons. These neurons travel through the nervous system until they reach the muscles that must activate to fulfill the movement. Hypertonic muscles can create blockage in these neuropathways if the fibers impinge a nerve thus preventing the neurons from completing their mission. Over the years, such blockages will lead to movement restriction as certain muscle fibers no longer activate, thereby reducing range of motion of the joints and/or area of the spine associated with the blocked neuropathways. It is for this reason that the JPD Method incorporates muscular release in the training sessions, as this work helps to release the blocked neuropathways, which will ultimately permit the participant to recruit and activate all the available muscle fibers during movement. This will dramatically reduce the amount of localized muscular effort as the energy spreads freely throughout the body during movement, a far less tiresome approach to physical activity. As the participants practice releasing excess muscular tension and connecting inactive fibers during each training session, the newly established neuropathways become stronger and more available for future use, resulting in healthier muscular recruitment patterns over the course of a long-term program. As such, the body slowly begins to translate these patterns during every day movement thus reintegrating long-time inactive muscle fibers and consequently utilizing more of the body’s total muscle mass during movement. As a result, far less energy is expended during the daily routine and the energy that is required, can flow freely and easily throughout the body.
The success of the JPD Method approach to physical exercise hinges on the practitioner’s ability to develop an awareness of both under and overutilized muscle fibers in a participant. The power of the mind over the body cannot be overemphasized; as such, the mind must be diligently trained. Intention must be practiced with each breath of each exercise and, coupled with visualization, has the tremendous power to transform the body. Even such statements as, ‘I can’t do this’ or, ‘My body won’t move that way’ are very powerful thought forms; if repeated often enough, they will produce the intended result, movement restriction. Consequently, it is of utmost importance to only allow the mind’s energy to be expended in a constructive manner such as visualizing total body movements, maintaining ideal joint alignment, releasing excess muscular tension, activating weakened, ‘lazy’ fibers, sequencing the flow of energy from the center of gravity outwards to the extremities via a geometry of straight lines and other such positive thought forms, during each training session. Ultimately, the process of change in the physical form begins with intention in the mind.
The ATM chart was developed to address the need for evolving a deep awareness of the body’s form and function. Though it is difficult to recruit long-time inactive muscle fibers, it is often even more challenging to become aware of, and eventually release muscular tension. The simple, gentle exercises of the ATM chart can be performed slowly, allowing the participant the time and space needed to intend deep muscular release; the body learns that movement is not necessarily accompanied by extreme muscular contraction patterns. In fact, the JPD Method strongly advocates the least amount of muscular effort to produce the greatest amount of movement. In this minimalist scenario, neuromuscular patterns are established whereby movement is accomplished without excessive muscular effort thus allowing weakened fibers to be more easily recruited, a necessary precursor to restoring complete muscular balance and full range of motion to the spine and extremities.
In my humble opinion, intention and visualization is key to achieving long-term success in all forms of bodyworks. Where the mind goes, attention follows and where attention goes, energy follows. If the mind is busy instructing the body on the most anatomically correct recruitment patterns, the body will soon comply. Alternately, if the mind is constantly focused on the impossibility of changing the body, this belief will be confirmed and no amount of passive or active treatments for pain will bring long-term relief, nor will any movement restrictions be corrected.
The Training Session
The long-term program strives to establish and strengthen neuromuscular pathways which, when utilized in consistent training sessions, lead to joint/spine alignment, muscular balance and free-flowing, efficient movement. Each session must apply these crucial JPD principles:
1. Breath moves the body.
2. Establish spinal and joints alignment before beginning movement.
3. Visualize the shapes created by the spine and extremities as the movement is performed. In the mind’s eye, see the straight lines that connect each joint as well as the lines that connect the extremities to the center of gravity.
4. Intention must be applied to each breath of every movement (i.e. intend to lengthen the spine, or reach to increase the kinesphere, or release excess muscular tension during exercise).
5. Incorporate movement in three planes, transverse, coronal and sagittal in each training session. Furthermore, three-dimensional movement of the spine and joints is integrated into each training session.
6. Concentrate on quality of movement, as per the JPD approach to applying the Laban and Bartenieff movement concepts, before challenging strength and/or coordination/speed.
7. Training sessions must be functional and address the participants’ physical needs as well as wants. For instance, post-rehabilitation individuals may need to work at slow speeds, strengthening weak muscle fibers gently, while elite athletes must be challenged in strength and speed soon into the beginning of their program.
8. Excess tension in the muscle fibers should be released as much as possible in order to access and strengthen underutilized fibers. If required, this release work will generally precede any resistance exercise.
9. All involved, whether they are participants or practitioners, must have the faith and know that all movement is possible and anything can be changed and restored in time. The exception to this rule occurs where there are physical limitations caused by surgically implanted reconstruction tools such as metal screws, plates, pins and so on.
10. In order to restore spinal and joint alignment, a certain amount of muscular fatigue must be experienced during each training session. Though the muscle must be fatigued in order to strengthen, the practitioner must take care to prevent excessive work that will result in stiff, compromised movement the following day.
11. A minimum amount of effort should be expended to achieve a maximum amount movement.
A typical JPD Method training session for an individual with no particular special needs usually begins with tension release, especially in the superficial muscle fibers as well as the deep postural muscles. This can be accomplished via stretching and/or executing gentle exercises from either the Ball or ATM exercise charts (see Appendix B). The session would then progress into toning and strengthening the deep skeletal muscles, focusing on fibers that are weak relative to the surrounding tissue. The spine and joints connected to the trunk (shoulder and hip) must experience three-dimensional movement with every training session including, diagonals or cross-lateral connections, unless there are post-rehabilitation considerations at the time. It is necessary to fatigue the muscles to a certain extent in order to strengthen the weakened fibers however, this will be balanced with the need to release excess tension in the hypertonic fibers. Since the Pilates portion of the training session will induce subtle shifts in joint/spine alignments, it is highly recommended to end with either breath-based stretches, or ATM exercises which allow the participant to experience and feel the neuromuscular connections associated with this new alignment. Finally, the JPD Method practitioner must always remember to plan a training session that reflects the daily requirements placed upon the individual’s body.
excerpt from JPD Method of Bodyworks: Practitioner's Primer
© 2003 Sarah Gagnon
The following post is a continuation from the first 2 articles by this same title. This is the 3rd part of the article effectively completing the chapter of the book.
The Mind-Body Connection
The brain is connected to the body via a complex web of neurological pathways in the nervous system. All movement begins with a thought in the mind, leading to the creation of a set of neurons. These neurons travel through the nervous system until they reach the muscles that must activate to fulfill the movement. Hypertonic muscles can create blockage in these neuropathways if the fibers impinge a nerve thus preventing the neurons from completing their mission. Over the years, such blockages will lead to movement restriction as certain muscle fibers no longer activate, thereby reducing range of motion of the joints and/or area of the spine associated with the blocked neuropathways. It is for this reason that the JPD Method incorporates muscular release in the training sessions, as this work helps to release the blocked neuropathways, which will ultimately permit the participant to recruit and activate all the available muscle fibers during movement. This will dramatically reduce the amount of localized muscular effort as the energy spreads freely throughout the body during movement, a far less tiresome approach to physical activity. As the participants practice releasing excess muscular tension and connecting inactive fibers during each training session, the newly established neuropathways become stronger and more available for future use, resulting in healthier muscular recruitment patterns over the course of a long-term program. As such, the body slowly begins to translate these patterns during every day movement thus reintegrating long-time inactive muscle fibers and consequently utilizing more of the body’s total muscle mass during movement. As a result, far less energy is expended during the daily routine and the energy that is required, can flow freely and easily throughout the body.
The success of the JPD Method approach to physical exercise hinges on the practitioner’s ability to develop an awareness of both under and overutilized muscle fibers in a participant. The power of the mind over the body cannot be overemphasized; as such, the mind must be diligently trained. Intention must be practiced with each breath of each exercise and, coupled with visualization, has the tremendous power to transform the body. Even such statements as, ‘I can’t do this’ or, ‘My body won’t move that way’ are very powerful thought forms; if repeated often enough, they will produce the intended result, movement restriction. Consequently, it is of utmost importance to only allow the mind’s energy to be expended in a constructive manner such as visualizing total body movements, maintaining ideal joint alignment, releasing excess muscular tension, activating weakened, ‘lazy’ fibers, sequencing the flow of energy from the center of gravity outwards to the extremities via a geometry of straight lines and other such positive thought forms, during each training session. Ultimately, the process of change in the physical form begins with intention in the mind.
The ATM chart was developed to address the need for evolving a deep awareness of the body’s form and function. Though it is difficult to recruit long-time inactive muscle fibers, it is often even more challenging to become aware of, and eventually release muscular tension. The simple, gentle exercises of the ATM chart can be performed slowly, allowing the participant the time and space needed to intend deep muscular release; the body learns that movement is not necessarily accompanied by extreme muscular contraction patterns. In fact, the JPD Method strongly advocates the least amount of muscular effort to produce the greatest amount of movement. In this minimalist scenario, neuromuscular patterns are established whereby movement is accomplished without excessive muscular effort thus allowing weakened fibers to be more easily recruited, a necessary precursor to restoring complete muscular balance and full range of motion to the spine and extremities.
In my humble opinion, intention and visualization is key to achieving long-term success in all forms of bodyworks. Where the mind goes, attention follows and where attention goes, energy follows. If the mind is busy instructing the body on the most anatomically correct recruitment patterns, the body will soon comply. Alternately, if the mind is constantly focused on the impossibility of changing the body, this belief will be confirmed and no amount of passive or active treatments for pain will bring long-term relief, nor will any movement restrictions be corrected.
The Training Session
The long-term program strives to establish and strengthen neuromuscular pathways which, when utilized in consistent training sessions, lead to joint/spine alignment, muscular balance and free-flowing, efficient movement. Each session must apply these crucial JPD principles:
1. Breath moves the body.
2. Establish spinal and joints alignment before beginning movement.
3. Visualize the shapes created by the spine and extremities as the movement is performed. In the mind’s eye, see the straight lines that connect each joint as well as the lines that connect the extremities to the center of gravity.
4. Intention must be applied to each breath of every movement (i.e. intend to lengthen the spine, or reach to increase the kinesphere, or release excess muscular tension during exercise).
5. Incorporate movement in three planes, transverse, coronal and sagittal in each training session. Furthermore, three-dimensional movement of the spine and joints is integrated into each training session.
6. Concentrate on quality of movement, as per the JPD approach to applying the Laban and Bartenieff movement concepts, before challenging strength and/or coordination/speed.
7. Training sessions must be functional and address the participants’ physical needs as well as wants. For instance, post-rehabilitation individuals may need to work at slow speeds, strengthening weak muscle fibers gently, while elite athletes must be challenged in strength and speed soon into the beginning of their program.
8. Excess tension in the muscle fibers should be released as much as possible in order to access and strengthen underutilized fibers. If required, this release work will generally precede any resistance exercise.
9. All involved, whether they are participants or practitioners, must have the faith and know that all movement is possible and anything can be changed and restored in time. The exception to this rule occurs where there are physical limitations caused by surgically implanted reconstruction tools such as metal screws, plates, pins and so on.
10. In order to restore spinal and joint alignment, a certain amount of muscular fatigue must be experienced during each training session. Though the muscle must be fatigued in order to strengthen, the practitioner must take care to prevent excessive work that will result in stiff, compromised movement the following day.
11. A minimum amount of effort should be expended to achieve a maximum amount movement.
A typical JPD Method training session for an individual with no particular special needs usually begins with tension release, especially in the superficial muscle fibers as well as the deep postural muscles. This can be accomplished via stretching and/or executing gentle exercises from either the Ball or ATM exercise charts (see Appendix B). The session would then progress into toning and strengthening the deep skeletal muscles, focusing on fibers that are weak relative to the surrounding tissue. The spine and joints connected to the trunk (shoulder and hip) must experience three-dimensional movement with every training session including, diagonals or cross-lateral connections, unless there are post-rehabilitation considerations at the time. It is necessary to fatigue the muscles to a certain extent in order to strengthen the weakened fibers however, this will be balanced with the need to release excess tension in the hypertonic fibers. Since the Pilates portion of the training session will induce subtle shifts in joint/spine alignments, it is highly recommended to end with either breath-based stretches, or ATM exercises which allow the participant to experience and feel the neuromuscular connections associated with this new alignment. Finally, the JPD Method practitioner must always remember to plan a training session that reflects the daily requirements placed upon the individual’s body.
Subscribe to:
Posts (Atom)
.jpg)
